Tag Archives: vegetarian

Pea and Edamame Ravioli with Toasted Walnuts and Ricotta

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Pea and Edamame Filling

1 16oz. package frozen peas
1 12oz. package frozen, shelled edamame
1 tablespoon olive oil
4 cloves of garlic, thinly sliced
2 tablespoons lemon juice
1 to 2 tsp. freshly cracked pepper
freshly ground salt, to taste

Bring a large pot of water to a boil and cook the peas and edamame for about 5 minutes. Drain, reserving some of the cooking water. Transfer to a food processor, and puree, adding water if needed to reach a creamy consistency.

Meanwhile, heat olive oil in a small skillet and cook the garlic until lightly browned and tender. Fold into pureed peas along with the lemon, pepper, salt

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this is what the pea and edamame mixture will look like when done

Now to make the Ravioli

Pea & Edamame filling
wonton wrappers
ricotta cheese, drained for a few hours
butter, about 1 tablespoon per serving
chicken broth, about 1/2 cup per serving
walnuts, lightly toasted

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here I have the ricotta draining in the strainer. My strainer wasn’t as fine sieve as I wanted so I put down a few coffee filters (you could also use cheese cloth if you have it handy, which I didn’t)

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if you’re not going to use all of the raviolis right away, lay them flat on a sheet pan and freeze them. Once they’re frozen you can put them in a container and pull them out of the freezer as needed!

Directions

Prepare the raviolis by putting a small amount of the pea and edamame filling onto each wonton wrapper. Wet the edges and press together into a triangle. Set aside.

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Preheat oven to 400ºF. Place a sheet of foil on a baking sheet and spray with nonstick cooking spray. Transfer the ricotta the baking sheet, spreading it out. Spray with olive oil spray and sprinkle on a little bit of salt and pepper, to taste. Bake for about 15 minutes, until lightly browned, and set aside.

Meanwhile, bring a pot of water to a boil, and heat the butter in a large skillet over medium heat. Cook the ravioli until tender, about 5 minutes. Let the butter brown slightly (DON’T BURN IT!) Add the chicken broth, bring to a boil and simmer for a few minutes. Remove the ravioli from the water and add to skillet with the browned butter sauce; stir and saute briefly.

Serve ravioli with crumbled ricotta cheese over and toasted walnuts.

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Garden Vegetable Crustless Quiche

I love a good quiche but prefer not to eat the crust as it is usually full of butter (or lard) and more simple carbs than I prefer. This is a wonderful solution if that’s a concern for you as well, and it tastes delicious!

  • 1 1/2 cups egg substitute (or just use egg whites)
  • 3 large eggs
  • 1 1/2 cups shredded reduced-fat extra sharp cheddar cheese, divided
  • 1 1/2 cups shredded reduced-fat Monterey Jack cheese, divided
  • 1/2 cup 1% low-fat milk
  • 1/2 cup all-purpose flour (or gluten free flour)
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 (16-ounce) carton fat-free cottage cheese
  • Cooking spray
  • 4 cups sliced zucchini (about 4)
  • 1 1/4 cups diced potatoes
  • 3/4 cup chopped onion
  • 1 cup finely chopped green bell pepper (about 1) $
  • 8 oz. sliced mushrooms
  • 1/2 cup chopped fresh parsley
  • 2 tomatoes, thinly sliced

Directions

  1. Preheat oven to 400°.
  2. Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese.
  3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup Jack cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.  (feel free to Substitute corn or spinach for some of the vegetables, if you wish, but be aware that will change the nutritional information).

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Eggplant Parmesan

Eggplant Parmesan

eggplant parm

 

 

 

 

Ingredients

  • 1 large eggplant (2 pounds), sliced 1/2 inch thick crosswise
  • 1 tablespoon olive oil
  • Coarse salt and ground pepper
  • 1 cup fat-free (skim) milk
  • 3 tablespoons all-purpose flour
  • 2 garlic cloves, minced
  • 1 cup homemade or best-quality store-bought marinara sauce
  • 1/2 cup grated part-skim mozzarella
  • 1/3 cup grated Parmesan

Directions

  1. Preheat oven to 450 degrees. Arrange eggplant on two rimmed baking sheets. Brush eggplant on both sides with oil, season with salt and pepper. Bake until golden brown and tender, 20 to 25 minutes, turning slices halfway through.
  2. Meanwhile, make sauce: Off heat, in a medium saucepan, whisk together 1/4 cup milk, flour, and garlic. Gradually whisk in remaining 3/4 cup milk and 1/2 cup marinara sauce. Bring to a boil; reduce to a simmer, and cook until sauce has thickened, 2 to 3 minutes.
  3. Spread 1/4 cup marinara sauce in the bottom of a shallow 2-quart baking dish. Alternate layers of baked eggplant with sauce. Dollop with remaining 1/4 cup marinara sauce. Sprinkle with mozzarella and Parmesan. Bake on upper rack until browned and bubbling, 10 to 15 minutes.

Nutritional Information

per serving (makes 4 servings)

Calories 246.7
  Total Fat 11.0 g
  Saturated Fat 5.0 g
  Polyunsaturated Fat 0.7 g
  Monounsaturated Fat 4.6 g
  Cholesterol 24.2 mg
  Sodium 319.7 mg
  Potassium 722.7 mg
  Total Carbohydrate 24.1 g
  Dietary Fiber 7.4 g
  Sugars 3.1 g
  Protein 15.8 g

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Lentil Casserole – Greek Style

greek lentil casserole

 

 

 

Ingredients:

1 cup brown lentils, picked over and rinsed if needed
1 large onion, chopped
2 tsp. minced garlic
1 cup + 2 T vegetable stock or broth (canned vegetable broth is fine here)
1 bay leaf
1/2 tsp. fresh ground black pepper
1/2 tsp. Greek oregano
1 tsp. Greek Seasoning
1 can (14.5 oz.) stewed tomatoes, drained and slightly mashed
1 green bell pepper, seeds removed and finely chopped
1 red bell pepper, seeds removed and finely chopped
3/4 cup crumbled Feta cheese

Instructions:

Preheat oven to 375F.  Use a 3 quart casserole dish with a tight-fitting lid.  Combine lentils, chopped onion, minced garlic, vegetable broth, bay leaf, black pepper, Greek oregano, and Greek seasoning in the casserole dish and bake covered for 45 minutes.
While lentils bake, drain the tomatoes and mash gently inside the can with a fork.  Cut seeds out of the bell peppers and finely chop, and crumble enough Feta to make 3/4 cup.
After 45 minutes, take lentils out of the oven, stir in the crushed tomatoes, put the lid back on and bake for 15 minutes more.  Then take out again, gently mix in the finely chopped bell pepper and 2/3 of the Feta.  Crumble the rest of the Feta over the top and bake 15-20 minutes more, or until the Feta is starting to melt and get lightly browned.  Serve hot.
Nutrition Facts

  4 Servings

Amount Per Serving
  Calories 177.6
  Total Fat 6.3 g
  Saturated Fat 4.2 g
  Polyunsaturated Fat 0.3 g
  Monounsaturated Fat 1.3 g
  Cholesterol 25.0 mg
  Sodium 576.7 mg
  Potassium 318.9 mg
  Total Carbohydrate 22.1 g
  Dietary Fiber 6.0 g
  Sugars 5.1 g
  Protein 9.7 g
  Vitamin A 12.1 %
  Vitamin B-12 7.9 %
  Vitamin B-6 16.6 %
  Vitamin C 54.9 %
  Vitamin D 0.0 %
  Vitamin E 1.7 %
  Calcium 16.9 %
  Copper 9.0 %
  Folate 27.9 %
  Iron 13.0 %
  Magnesium 7.6 %
  Manganese 17.3 %
  Niacin 5.1 %
  Pantothenic Acid     6.6 %
  Phosphorus     20.3 %
  Riboflavin 17.2 %
  Selenium 8.5 %
  Thiamin 10.9 %
  Zinc 10.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Meatless Monday – Moo Shu Vegetables

from Eating Clean

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Ingredients

  • 3 teaspoons toasted sesame oil, divided
  • 4 large eggs, lightly beaten
  • 2 teaspoons minced fresh ginger
  • 2 cloves garlic, minced
  • 1 12-ounce bag shredded mixed vegetables, such as “rainbow salad” or “broccoli slaw”
  • 2 cups mung bean sprouts
  • 1 bunch scallions, sliced, divided
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 2 tablespoons hoisin sauce

Preparation

  1. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add eggs; cook, stirring gently, until set, 2 to 3 minutes. Set aside.
  2. Wipe out the pan and heat the remaining 2 teaspoons oil over medium heat. Add ginger and garlic and cook, stirring, until softened, about 1 minute. Add shredded vegetables, bean sprouts, half the sliced scallions, soy sauce and vinegar. Stir to combine. Cover and cook, stirring occasionally until the vegetables are just tender, about 3 minutes. Add the reserved eggs and hoisin; cook, uncovered, stirring and breaking up the scrambled eggs, until heated through, 1 to 2 minutes. Stir in the remaining scallions and remove from the heat.

Serves 4 : 1 1/4 cups each

Nutrition

Per serving: 171 calories; 9 g fat ( 2 g sat , 4 g mono ); 212 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 11 g protein; 4 g fiber; 328 mg sodium; 226 mg potassium.

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Taco Casserole

Taco Casserole (or burrito / taco filling)

This stuff was good the night I made it, and even BETTER heated up as leftovers the following day. The first night I ate it out of a bowl, fork-full after delicious fork-full. I had also topped it with sour cream (about 1 TBSP, you could use Greek yogurt but I was craving the creaminess of sour cream) and black olives. The second day I tried it as a burrito filling (in a healthier, 100 calorie, high fiber/protein tortilla), again topped with sour cream and black olives. It was de-licious! It may sound different using spaghetti squash instead of some type of pasta, but believe me, it’s worth giving it a try!

Ingredients:

1 spaghetti squash, cooked and shredded apart

1 – 1 1/2 cups Greek yogurt (depending on the amount of squash you use. I had a very large squash, so I used more)

1 large onion, chopped

1 packet low sodium taco seasoning

1 can low sodium diced tomato

1 cup frozen corn kernels

1 can low sodium black beans

1/2 cup TVP (textured vegetable protein, can be found at most health food stores)

1 can no fat re-fried beans

1 cup fat free Kraft shredded cheddar

any taco toppings you’d like (black olives, green onion, tomato, sour cream, etc.)

Directions:

Pre-heat oven to 400 F. Cut squash in half, lengthwise, scoop out seeds. Place on a rimmed baking sheet. Spray halves with olive oil cooking spray or butter flavored cooking spray and season with your seasoning of choice (I used Mrs.Dash onion and herb). Add about 1 cup of water to the bottom of the pan to prevent the bottom of the squash from burning. Bake for 40-50 minutes. Let cool a bit, then shred apart and place shreds into a mixing bowl.

While the squash is cooking, chop the onion and sautee in a small fry pan (sprayed with pan spray or you could use a small amount of grape seed oil or extra virgin olive oil) for a few minutes (keep in mind they will cook more in the oven, so don’t over cook them in the pan). Turn off heat and let cool until squash is done.

Place black beans in a strainer and rinse thoroughly with water. Add to the squash. Add remaining ingredients and mix well, until the taco seasoning and re-fried beans are thoroughly incorporated. Spread mixture into a 9 x 13 casserole dish and bake, uncovered, for about an hour, until it’s bubbly. Serve hot, plain or as a burrito/taco filling and top with your choice of taco-y toppings!

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Spaghetti Squash Casserole

 

 

 

 

 

 

 

Ingredients:

1 spaghetti squash, cut in half and seeds removed
1 bunch hearty greens (I used kale but chards, spinach or collards work well too), de-stemmed and chopped
1 onion (I used a medium white), diced
2 Tbsp. grape seed oil, separated
1 Tbsp. chopped garlic
1 egg, lightly beaten (or two egg whites)
3-4 Tbsp. sun-dried tomatoes
1/2 cup frozen corn kernels
3/4 cup plain Greek yogurt
3/4 cup cottage cheese (I used 1 %)
1/2 cup + 1/4 cup grated Romano cheese, divided  (parmesan works too)
1 tsp. dried thyme
salt and pepper to taste
2-3 Tbsp sliced almonds, to garnish

 

Instructions:

Preheat oven to 400 F. Cut squash in half, lengthwise. Scrape out seeds. Rub a small amount of grape seed or extra virgin olive oil over the squash halves and sprinkle with a generous pinch of Mrs. Dash (any flavor that you prefer -I used the tomato and basil flavored one) or other seasoning of your choice. Put squash on baking sheet and pour 1/4 cup – 1/2 cup water around bottom of squash. Roast for about 45-50 minutes, or until it separates easy into strands when pulled with a fork. Let cool for a few minutes, then shred into strands.

While the squash is cooking heat a small amount (about 1 TBSP grape seed oil or EVOO in a large skillet. Add onions and saute until they start to soften. Add chopped kale and cook for about 5 minutes or until kale starts to wilt down to about 1/2 it’s original volume. Keep in mind it will cook more in the oven so you don’t need to cook it down completely. Turn off heat and let sit while you prepare the rest.

Combine the remaining ingredients from garlic to the salt and pepper. Mix well, then add the kale/onion mixture and the spaghetti squash strands. Spray a casserole dish with pan spray and spread the mixture in the dish. Top with additional 1/4 cup Romano cheese and almonds.

Bake 30-35 minutes or until mixture is hot and bubbly and cheese is browned on top.

 

 

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